Saturated & Hydrogenated Fats Compromise EFA Function

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Saturated & Hydrogenated Fats Compromise EFA " Function " JoAnn Guest May 15,

2005 10:51 PDT

 

 

While it is true Americans should not consume more than 30% of daily

calories as fats, a " lack " of the dietary " essential fatty acids " has

been suggested to play a significant role in the development of many

chronic degenerative diseases such as heart disease, arthritis, cancer,

and strokes.

 

What are essential fatty acids?

 

The human body absolutely requires the essential fatty acids linoleic

and alpha-linolenic acid. That is exactly why these fatty acids are

termed " essential. "

 

These fatty acids provided by plant foods function in our bodies as

components of nerve cells, cellular membranes, and hormone-like

substances known as prostaglandins.

 

In short, essential fatty acids are " good " fats.

 

Why saturated fats and margarine are " bad " and essential fatty acids are

" good. "

 

What makes saturated fats and margarine " bad " and essential fatty acids

" good " relates to the " function " of essential fatty acids in the body

and the *interference* of this " function " by *saturated* fats and

hydrogenated oils.

 

For simplicity sake, let’s just examine the " role " of essential fatty

acids in cellular membranes.

 

All cells throughout the human body are enveloped by membrane composed

chiefly of essential fatty acids in the form of compounds known as

" phospholipids. "

 

Phospholipids play a major role in determining the integrity and

fluidity of cell membranes.

 

What determines the type of " phospholipid " in the cell membrane is the

" type " of fat consumed.

 

A phospholipid composed of a saturated fat or trans-fatty acid differs

considerably in " structure " from a phospholipid composed of an essential

fatty acid.

 

A diet composed of largely saturated fat, animal fatty acids (e.g.,

arachidonic acid), cholesterol,

and trans-fatty acids is going to lead to membranes which are much less

" fluid " in nature than the membranes of an individual consuming optimum

levels of both essential fatty acids.

 

A relative " deficiency " of essential fatty acids in cellular membranes

makes it " virtually impossible " for the cell membrane to perform its

" vital function " .

 

 

The basic function of the cell membrane is to serve as a selective

barrier that regulates the " passage " of certain materials in and out of

the cell.

 

When there is a disturbance of structure or function of the cell

membrane, there is a tremendous disruption of homeostasis.

 

This term, homeostasis, refers to the maintenance of static, or

constant, " conditions " in the " internal environment " of the cell and, on

a larger scale, the human body as a whole.

 

In other words, with a disturbance in cellular membrane structure or

function, there is " disruption " of virtually all cellular processes.

 

According to modern pathology, or the study of disease processes, an

" alteration " in cell membrane function is the " central factor " in the

development of cell injury and death.

 

Without a healthy membrane, cells lose their " ability " to hold water,

vital nutrients, and electrolytes.

 

They also lose their ability to " communicate " with other cells and be

controlled by regulating hormones. They simply do not function properly.

 

 

A diet *high* in saturated fatty acids and/or margarine is " associated "

with an " increased risk " for heart disease, cancer, and other

degenerative diseases.

 

How common is essential fatty acid insufficiency?

 

Some experts estimate that as high as 80% of the United States

population consumes an " insufficient quantity " of essential fatty acids.

 

 

This dietary insufficiency presents a serious health threat to

Americans.

 

Essential fatty acids are important for the regulation of a host of

bodily functions including:

 

Inflammation, pain, and swelling

Blood pressure

Heart function

Gastrointestinal function and secretions

Kidney function and fluid balance

Blood clotting and platelet aggregation

Allergic response

Inflammation

Nerve transmission

Steroid production and hormone synthesis

 

Do essential fatty acids fight disease?

 

Yes. As well as playing a critical role in normal physiology, essential

fatty acids are being shown to actually be " protective " and

" therapeutic " against heart disease, cancer, auto-immune diseases like

multiple sclerosis and rheumatoid arthritis, many skin diseases, and

many others.

 

Over 60 health conditions have now been shown to benefit from essential

fatty acid supplementation.

 

Some Health Conditions Linked to Low Levels of Essential Fatty Acids

 

ACNE

AIDS

ALLERGIES

ALZHEIMER'S DISEASE

ARTHRITIS

ATTENTION DEFICIT DISORDER

BREAST CANCER AND OTHER CANCERS

BREAST TENDERNESS

DEPRESSION

ECZEMA

ELEVATED CHOLESTEROL LEVELS

HEART DISEASE

HIGH BLOOD PRESSURE

HYPERACTIVITY

LUPUS

MULTIPLE SCLEROSIS

OBESITY

PSORIASIS

What has caused this widespread deficiency of essential fatty acids?

 

Mass commercial refinement of fats and oils products and foods

containing them has effectively eliminated the essential fatty acids

from our food chain.

 

In addition, there has been a tremendous increase in the amount of

unnatural fats and oils added to the diet in the form of trans-fatty

acids and partially hydrogenated oils.

 

In 1909, Americans consumed about 125 grams of fat per day. Today, the

consumption is closer to 175 grams per day, an increase of some 40%, or

about 50 extra pounds, per year.

 

What remains untold is that there has actually been a reduced ingestion

of natural, unadulterated essential fatty acids.

 

Instead, Americans have drastically increased the ingestion of refined

and adulterated fats and oils.

 

These refined and processed compounds actually " inhibit " the body’s

ability to utilize the essential fatty acids that are consumed.

 

It is important to note that because " synthetic fats " have only been

prevalent in the diet for about the last 100 years, our body systems

have not had the time to evolve to the point that they can handle these

deadly compounds.

 

In summary, the three primary factors contributing to our current

essential fatty acid deficiency are as follows:

 

1. Unavailability of quality oils rich in essential fatty acids because

of mass commercialization and refinement of fats and oils products.

 

2. Transformation of healthful omega-3 and omega-6 oils into toxic

compounds, ( " partially-hydrogenated oils " and " trans-fatty acids " ).

 

3. Metabolic competition between hydrogenated and trans fatty acids with

the essential fatty acids.

 

How do I know if I am deficient in essential fatty acids?

 

The signs and symptoms of essential fatty acid deficiency may be quite

obvious or somewhat hard to detect. Often a deficiency of essential

fatty acids can be so vague that symptoms typically are written off as

one of a myriad of other causes. The signs and symptoms below should

help you to recognize a deficiency of EFAs.

 

Signs and symptoms typical, but not exclusive to EFA deficiency.

 

Aching sore joints

Angina, chest pain Arthritis

Constipation

Cracked nails

Depression

Dry mucous membranes, tear ducts, mouth, vagina

Dry lifeless hair

Dry skin

Fatigue, malaise, lack luster energy

Forgetfulness

Frequent colds, and sickness

High blood pressure

History of cardiovascular disease

Immune system weakness

Indigestion, gas, bloating

Lack of endurance

Lack of motivation

 

How can I o achieve better health and more optimal levels of essential

fatty acids in my diet and in my body tissues?

 

Here are three recommendations that can really help:

 

1. Reduce the amount of saturated fat and total fat in the diet.

 

There is a great deal of research linking a diet high in saturated fat

to numerous cancers, heart disease, and strokes.

 

The American Cancer Society, American Heart Association, and National

Academy of Sciences have recommended a diet containing less than 30% of

calories as fat.

 

The easiest way for most people to achieve this goal is to eat less

animal products and more plant foods.

 

With the exception of nuts and seeds, most plant foods are very low in

fat. In regards to nuts and seeds, while they do contain high levels of

fat calories, the calories are derived largely from polyunsaturated

" essential " fatty acids.

 

2. Eliminate the intake of margarine and foods containing trans-fatty

acids and partially-hydrogenated oils.

 

During the process of margarine and shortening manufacture, vegetable

oils are " hydrogenated. "

 

This means that a hydrogen molecule is added to the natural unsaturated

fatty acid molecules of the vegetable oil to make it more saturated.

 

Hydrogenation, the adding of hydrogen molecules, results in changing the

structure of the natural fatty acid to many " unnatural " fatty acid forms

which " interfere " with the body’s " ability " to " utilize " essential fatty

acids.

 

Trans fatty acids and hydrogenated oils have been implicated as

contributing to the following disorders. Increased levels of harmful

cholesterol levels in humans

 

 

Low birth weight infants

Low quality and volume of breast milk

Abnormal sperm production

decreased testesterone in men

Increased incidence of heart disease

Increased cancer rates

Increased rate of prostate disease

Increased prevalence towards diabetes

Increased incidence of obesity

Immune suppression

Essential fatty acid deficiencies

 

 

 

 

3. Take one or two tablespoons of flaxseed oil daily.

 

Organic, unrefined flaxseed oil is considered by many to be the answer

to restoring the proper level of essential fatty acids.

 

Flaxseed oil is unique because it contains both essential fatty acids:

alpha linolenic (an omega–3 fatty acid) and linoleic acid (an omega–6

fatty acid) in high amounts. Flaxseed oil is the world’s richest source

of omega–3 fatty acids.

At a whopping 58% by weight, it contains over two times the amount of

omega–3 fatty acids as fish oils. Omega–3 fatty acids have been

extensively studied for their beneficial effects toward:

 

High cholesterol levels

Stroke and heart attack

Angina (heart pain)

High blood pressure

Arthritis

Multiple sclerosis

Psoriasis, eczema, and other inflammatory skin disorders

Inhibiting cancer formation and metastasis

 

Fatty Acid Composition of Selected Oils

 

(% of total fat)

 

SF OA LA GLA alpha-LA

 

Cooking oils:

 

Canola 7 54 30 0 7

Olive 16 76 8 0 0

 

Medicinal oils:

 

Primrose 10 9 72 9 0

Blackcurrant 7 9 47 17 13

Borage 14 16 35 22 0

Flaxseed 9 19 14 0 58

SF = Saturated Fats

 

OA = Oleic Acid

 

 

LA = Linoleic Acid

 

 

GLA = Gamma-Linolenic Acid (an omega-6 oil)

 

 

Alpha-LA = Alpha-Linolenic Acid (an omega-3 oil)

 

 

 

 

Why should I consider using flaxseed oil over fish oil supplements?

 

A significant scientific body of evidence exists to attest to the

numerous therapeutic benefits of fish oils. Unfortunately there also

some hazards associated with fish oil supplementation. Namely

encapsulated fish oil products have been associated with having

extremely high levels of lipid peroxides (a measure of rancidity in

oils) and stress antioxidant mechanisms.5,6 Furthermore, fish oil

supplements are much more expensive than flaxseed oil.

 

What about evening primrose oil?

 

Evening primrose, black currant, and borage oil contain gamma-linolenic

acid, an omega-6 fatty acid that eventually acts as a precursor to the

favorable prostaglandins of the 1 series. These prostaglandin exert many

beneficial effects, particularly in inflammatory conditions. Allthough

quite popular, the research on GLA supplements is controversial and not

as strong as the research on omega-3 oils in most health conditions.

Studies have actually shown that over the long-term GLA supplementation

will adversely effect the concentration of tissue fatty acids by

lowering the level of omega-3 fatty acids.7

 

Also, another controversial aspect is the fact that because GLA can be

formed from linoleic acid, it is difficult to determine to what extent

the effects are due to GLA vs. linoleic acid. Most sources of GLA are

much richer in linoleic acid than GLA. For example, evening primrose

contains only 9% GLA, but contains 72% linoleic acid.

 

In most instances, high linoleic acid containing oils, including

flaxseed oil, may provide nearly as much benefit GLA products at a

fraction of the cost. The only exceptions to this generalization may be

in individuals with diabetes. Diabetics cannot form GLA from linoleic

acid. GLA supplementation in diabetics has been shown to improve nerve

function and prevent diabetic nerve disease.8 However, the dosage

required is relatively small (240 to 480 mg of GLA per day).

 

The formula that I recommend to my patients (Doctor’s Choice Flax Oil

Plus from Enzymatic Therapy) provides a combination of flaxseed, borage,

and pumpkin seed oils. It maintains the high ratio of omega-3 to omega-6

fatty acids (i.e., >2:1) required to correct essential fatty acid

imbalances and still provides more GLA than 10 capsules of evening

primrose oil (250 mg capsules).

 

Can I expect to get the same benefits from flaxseed oil found in gelatin

capsules as I would from the straight liquid oil?

 

Generally one should be wary oil of products sold in gelatin capsules.

Remember their is no way, other than to puncture the capsule to taste

for rancidity, or in the example of highly processed oils, little or no

taste, not to mention nutritive value. Oil products found in gelatin

capsules are not as high quality because of the extra manufacturing step

taken to encapsulate them. In addition the pure liquid oil is far more

economical, especially when you consider that you have to take at least

13 1,000 mg flaxseed oil capsules just to get 1 tablespoon of flaxseed

oil. On the other hand for someone who would not otherwise take the oil,

or for convenience sake during travel, etc. capsules are the way to go.

Rely on only manufactures of high quality oil products when purchasing

flaxseed oil capsules.

 

What is the preferred material to package flaxseed oil, plastic or

glass?

 

An opaque plastic container made of " high density polyethylene " is the

preferred material for packaging and protecting flaxseed oil from light.

The (HDPE) material is fully approved by U.S. and Canadian governments

for these purposes with an untarnished record of health and safety.

Independent laboratory analysis conducted by responsible organic oil

producers have resulted in absolutely no migration of the (HDPE)

material into the oil they contain. Even amber pharmaceutical grade

glass allows over five different light frequencies to penetrate the

bottle with the potential to destroy the benefits of the oil.

 

Is there any side effects common to taking flaxseed oil?

 

Generally since flaxseed oil is really simply a food source, side

effects from supplementing with flaxseed oil are highly uncommon. The

possibility does always exist however, just as with any food source that

someone may react unfavorably with the oil. For some individuals this

may be a transitory effect where as simply reducing the dosage should

relieve any problem. For any others simply discontinue usage, or seek

the advice of a nutritionally oriented practitioner.

 

Is there a preference of taking the flaxseed alone or with food?

 

There are actually several advantages to taking the flaxseed oil a with

another food source. Mixing flaxseed oil with yogurt for example helps

to emulsify (breaks up the oil globules consistently in the food) the

oil, aiding in optimal digestion, absorption, and utilization of the

essential fatty acids.

 

What is high lignan flaxseed oil?

 

In addition to its high level of omega-3 fatty acid, flaxseeds are also

the most abundant source of lignans - special compounds which are

demonstrating some rather impressive health benefits including positive

effects in relieving menopausal hot flashes, as well as anticancer,

antibacterial, antifungal, and antiviral activity.9,10 High lignan

flaxseed oil is produced by adding some of these lignans back to the

oil. However, even regular flaxseed oil is very high in lignans and is

the second-richest source behind whole flaxseeds.

 

References:

 

National Research Council: Diet and Health. Implications for Reducing

Chronic Disease Risk. National Academy Press, Washington, D.C., 1989.

Willett WC, et al.: Intake of trans fatty acids and risk of coronary

heart disease among women. Lancet 341:581-5, 1993.

Longnecker MP: Do trans fatty acids in margarine and other foods

increase the risk of coronary heart disease? Epidemiology 4:492-5, 1993.

 

Booyens J and Van Der Merwe CF: Margarines and coronary artery disease.

Med Hypothesis 37:241-4, 1992.

Shukla VKS and Perkins EG: The presence of oxidative polymeric materials

in encapsulated fish oils. Lipids 26:23-6, 1991.

Harats D, et al.: Fish oil ingestion in smokers and nonsmokers enhances

peroxidation of plasma lipoproteins. Atherosclerosis 90:127-39, 1991.

Janti J: Evening primrose oil in rheumatoid arthritis. changes in serum

lipids and fatty acids. Annals Rheum Dis 48:124-7, 1989.

The Gamma-Linolenic Acid Multicenter Trial Group: Treatment of diabetic

neuropathy with gamma-linolenic acid. Diabetes Care 16:8-15, 1993.

Thompson LU, et al.: Mammalian lignan production from various foods.

Nutr Cancer 16:43-52, 1991.

Setchell KDR and Adlercreutz H: Mammalian lignans and phytoestrogens:

Recent studies on their formation, metabolism, and biological role in

health and disease. Role of Gut Flora in Toxicology and Cancer, Rowland

IR (ed.). Academic Press, London, UK, 1988, pp315-43.

 

 

Email: doctor-

 

 

 

 

AIM Barleygreen

" Wisdom of the Past, Food of the Future "

 

http://www.geocities.com/mrsjoguest/Diets.html

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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